Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
12/2/2008	Run	Long Variable	Easy	7 Mi	1:06:27	9:30
12/1/2008	Run	Treadmill-4	Easy	5 Mi	42:27	8:30
11/29/2008	Run	Fallsgrove-QO	Easy	7 Mi	1:07:07	9:36
11/28/2008	Bike	Poolsville-Alt 2	Long	34 Mi	2:02:00	16.72
11/27/2008	Run	Fallsgrove-2	Easy	4.9 Mi	45:44	9:26
11/26/2008	Run	Fallsgrove-2	Easy	4.9 Mi	40:59	8:28
11/25/2008	Run	Treadmill-3	Long	5 Mi	40:59	8:12
11/19/2008	Swim	MAC	Freestyle	1.2 Mi	1:00	74.56
11/18/2008	Run	Treadmill-3	Long	2 Mi	16:46	8:23
11/17/2008	Run	Treadmill-3	Long	3 Mi	25:15	8:25
11/16/2008	Run	Treadmill-3	Long	5 Mi	45:55	9:11
11/13/2008	Run	Treadmill-3	Long	3 Mi	28:45	9:35
11/12/2008	Run	Long Variable	Long	1 Mi	10:00	10:00
11/11/2008	Bike	Long Variable	Long	43 Mi	2:25:00	17.79
11/10/2008	Swim	MAC	Freestyle	—	1:00	—
11/9/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:50:00	18.55
11/6/2008	Swim	MAC	Freestyle	—	1:00	—
11/6/2008	Swim	MAC	Freestyle	—	—	—
11/6/2008	Run	Long Variable	Long	1 Mi	12:00	12:00
11/1/2008	Bike	Long Variable	Long	40 Mi	2:15:00	17.78
10/26/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:51:00	18.38
10/15/2008	Bike	Long Variable	Long	20 Mi	1:05:00	18.46
10/6/2008	Bike	Poolsville Loop	Long	30 Mi	1:31:00	19.78
10/5/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:48:00	18.89
10/4/2008	Bike	Poolsville Loop	Long	30 Mi	1:31:00	19.78
9/27/2008	Run	Long Variable	Long	16 Mi	2:25:00	9:04
9/25/2008	Run	Fallsgrove-2	Long	4.9 Mi	40:37	8:23
9/24/2008	Run	Long Variable	Long	10 Mi	1:26:06	8:37
9/22/2008	Bike	Fallsgrove-Darnestown	Long	21 Mi	1:03:30	19.84
9/20/2008	Run	Long Variable	Long	21 Mi	3:05:17	8:50
9/19/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:44:57	19.44
9/17/2008	Run	Fallsgrove-2	Long	4.9 Mi	40:07	8:17
9/16/2008	Run	Long Variable	Fartlek	6.5 Mi	55:50	8:36
9/14/2008	Swim	Fallsgrove Pool	Freestyle	0.9 Mi	39:29	1.37
9/14/2008	Run	Long Variable	Race	6.2 Mi	55:10	8:53
9/14/2008	Bike	Long Variable	Race	25 Mi	1:10:59	21.13
9/11/2008	Run	Fallsgrove-QO	Long	8 Mi	1:05:45	8:14
9/10/2008	Run	Fallsgrove-2	Easy	4.9 Mi	40:08	8:17
9/9/2008	Run	Long Variable	Interval	8.3 Mi	1:07:11	8:09
9/8/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:43:55	19.63
9/7/2008	Run	Long Variable	Long	20 Mi	2:59:37	8:59
9/4/2008	Run	Long Variable	Easy	5.5 Mi	51:50	9:26
9/2/2008	Run	Long Variable	Fartlek	6.6 Mi	60:00:00	9:05:28
9/1/2008	Run	Fallsgrove-QO	Long	8 Mi	1:08:55	8:37
8/30/2008	Run	Long Variable	Long	12 Mi	1:54:00	9:30
8/28/2008	Run	Fallsgrove-QO	Long	8 Mi	1:16:10	9:32
8/24/2008	Run	Long Variable	Race	26.2 Mi	4:52:00	11:09
8/24/2008	Bike	Long Variable	Race	112 Mi	6:16:00	17.87
8/24/2008	Swim	Fallsgrove Pool	Freestyle	2.4 Mi	1:36:00	1.5
8/22/2008	Run	Long Variable	Tempo	2 Mi	16:30	8:15
8/22/2008	Bike	Long Variable	Long	15 Mi	45:00	20
8/18/2008	Run	Fallsgrove-2	Tempo	4.8 Mi	41:35	8:46
8/17/2008	Bike	Fallsgrove-Darnestown	Long	21 Mi	1:02:00	20.32
8/17/2008	Swim	Fallsgrove Pool	Freestyle	0.6 Mi	15:00	2.27
8/16/2008	Run	Fallsgrove-2	Tempo	4.8 Mi	40:31	8:32
8/14/2008	Run	Fallsgrove-2	Tempo	4.8 Mi	40:42	8:35
8/13/2008	Run	Fallsgrove-1	Tempo	2.4 Mi	20:20	8:29
8/13/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:42:20	19.93
8/12/2008	Run	Fallsgrove-2	Tempo	4.8 Mi	40:47	8:36
8/12/2008	Swim	Fallsgrove Pool	Freestyle	0.3 Mi	10:00	1.7
8/11/2008	Swim	Fallsgrove Pool	Freestyle	0.3 Mi	10:00	1.7
8/9/2008	Run	Long Variable	Long	17 Mi	2:35:28	9:09
8/8/2008	Bike	Long Variable	Long	60 Mi	3:15:00	18.46
8/7/2008	Swim	Fallsgrove Pool	Freestyle	1.1 Mi	56:00	1.22
8/6/2008	Run	Fallsgrove-1	Tempo	2.4 Mi	20:32	8:34
8/6/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:50:52	18.4
8/5/2008	Run	Long Variable	Long	10 Mi	1:35:56	9:36
8/4/2008	Swim	Fallsgrove Pool	Freestyle	0.6 Mi	22:40	1.64
8/3/2008	Bike	Long Variable	Long	100 Mi	6:00:00	16.67
8/2/2008	Run	Long Variable	Long	18 Mi	2:40:45	8:56
7/30/2008	Run	Long Variable	Tempo	2 Mi	16:30	8:15
7/30/2008	Bike	Long Variable	Long	19.5 Mi	55:50	20.96
7/30/2008	Swim	Fallsgrove Pool	Freestyle	0.7 Mi	35:00	1.28
7/29/2008	Run	Long Variable	Hill	6 Mi	52:52	8:49
7/28/2008	Swim	Fallsgrove Pool	Freestyle	—	45:00	—
7/27/2008	Run	Long Variable	Easy	3 Mi	25:00	8:20
7/27/2008	Run	Half-Marathon	Race	13.1 Mi	1:53:11	8:39
7/25/2008	Bike	Long Variable	Long	100 Mi	6:20:00	15.79
7/24/2008	Run	Long Variable	Long	10 Mi	1:23:14	8:20
7/22/2008	Run	Long Variable	Hill	5.8 Mi	57:55	10:05
7/20/2008	Run	Long Variable	Race	6.2 Mi	53:58	8:43
7/20/2008	Bike	Long Variable	Race	25 Mi	1:14:07	20.24
7/20/2008	Swim		Freestyle	0.9 Mi	40:05	1.35
7/17/2008	Run	Fallsgrove-2	Easy	4.8 Mi	40:52	8:37
7/16/2008	Run	Fallsgrove-1	Easy	2.4 Mi	20:32	8:34
7/16/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:53:00	18.05
7/15/2008	Run	Long Variable	Hill	5.8 Mi	57:55	10:05
7/14/2008	Run	Fallsgrove-2	Easy	4.8 Mi	41:12	8:41
7/12/2008	Bike	Long Variable	Long	200 Mi	9:59:00	20.03
7/10/2008	Run	Fallsgrove-1	Fartlek	2.4 Mi	20:25	8:31
7/10/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:43:00	19.81
7/8/2008	Run	Fallsgrove-QO	Long	8 Mi	1:14:42	9:21
7/7/2008	Bike	Fallsgrove-Darnestown	Long	21 Mi	1:10:20	17.91
7/6/2008	Run	Kengar-Needwood	Long	17 Mi	2:28:20	8:44
7/5/2008	Bike	Long Variable	Long	100 Mi	6:29:00	15.42
7/3/2008	Run	Fallsgrove-1	Tempo	2.4 Mi	20:36	8:35
7/3/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:49:20	18.66
7/1/2008	Run	Long Variable	Long	10 Mi	1:25:19	8:32
6/30/2008	Bike	Poolsville-Alt 2	Long	34 Mi	1:44:20	19.55
6/29/2008	Run	Fallsgrove-2	Tempo	4.9 Mi	44:00	9:01
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Totals:
Entries: 100
Distance: 1804.3 miles
Duration: 202:18:30